Running tempo 55:31  6.47 mi (8:35 / mi)
slept:6.0 shoes: Black Asics Gel-Excite 4
Warm up, 5min hard, 5min rest, 4min hard, 4 min rest, ...all the way to 1 min hard. Cool down.
I felt like this workout had way too much rest time in it. However I felt really strong and good on the intervals so had fun with it. Was running with the second group of gals (4 were ahead of us). The team for nationals is decided after this weekend and I think it could go either way whether I'm on it. Fingers crossed!